Dedicated to Your Physical Transformation
Q: You guys have said that training each muscle only once a week never worked well for you. But now I see Steve doing that. Has he changed his mind? I’m 40 and wondering if that’s the best way for me to grow.
A: You may have heard the adage, “There’s no such thing as overtraining, only under-eating.” There is some truth to that–if you’re very young and a mesomorph [naturally muscular with good recovery ability]. In all cases, however, recovery is a must to pack on mass. [Read more…]
Q: I just started using the 4X methods. Great stuff. Loving the pumps, but I’m wondering if 4X is better for maximum muscle size or Downward-Progression 4X [adding weight each set so reps fall—12,10,8,6] – what’s the best muscle-growth method for me?
A: Both methods provide a powerful hypertrophic Density effect. That’s because you rest only 35 to 45 seconds between sets. That gets you to the critical growth threshold quickly… [Read more…]
Q: I love 4X because it’s 10 reps per set. I get the “hypertrophic tension time” of more than 40 seconds on every set. My workout partner likes DP 4X better, adding weight each set as the reps decrease (12-10-8-6). But I feel the last two sets are not enough tension time for best growth stimulation. Should we alternate, doing 4X at one workout and DP 4X at the other for best muscle gains? [Read more…]
Q: I’ve been using the 4X mass method on just about every exercise for just over a month and have gained five pounds of muscle. I’m still lean with abs, so I know it’s not fat. I often do 3X sequences, the way you sometimes recommend, but if I don’t do all 4 sets, I feel guilty. It’s just that I don’t want to overtrain, which is how I feel when I do 4X on all exercises. Should I just bite the bullet and do 4X on everything?
A: If you’ve gained five pounds of muscle in a little more than a month, you’re doing damn good! Most bodybuilders don’t gain five pounds in a year… [Read more…]
Q: The program you outline in the Super-Size Crash Course that put 18 pounds of muscle size on Jordon [Williamson] had him use some heavy pyramid training in Phase 1, but only moderately heavy Downward-Progression 4X in Phase 2. To keep gaining, would you have someone cycle back to Phase 1 for more heavy pyramid training?
A: First we’d probably ask what you’re motivated to do. That’s because nothing breeds more muscle size like the fire to train… [Read more…]
Q: I’m blown away by your Super-Size Crash Course e-book. Great workouts and innovations in training. Love the [Progressive-Speed 4X]. I felt bigger just reading about it. LOL! And bigger yet after trying it. One question: You often say that you don’t need heavy lifting to get big, but you had [Jordon Williamson, your test subject] doing heavy training every other workout in Phase 1. Could he have made similar or even better size gains without that heavy training?
A: Excellent question, and, yes, we often say that trainees can get big without ultra-heavy training. Research verifies that fact. [Read more…]
Q: I’ve been using 4X sequences, 10 reps per set, and your new downward-progression 4X [12-10-8-6, adding weight each set, 45-second rests]. Both have been working great with some obvious mass gains (people have been commenting at the gym and when I’m out around town—love it!). My problem is that on some exercises the heaviest set on DP 4X hurts my joints. Like on bench presses, my shoulder can’t take it. Should I just drop the 6-rep set?
A: When you say bench presses, we assume you mean with a bar and not dumbbells. DBs may not cause pain because of freedom of movement. [Read more…]
